FITNESS – Page 10

FITNESS ON WAVES !!!

Recently, I worked with Red Magazine on a fabulous ‘active break’ project. I know what you’re thinking; given my recent posts, it might seem as though I do nothing other than ‘go on active breaks’ these days, but I can assure you, this was around 4 months back now! Travelling alongside a handful of national journalists, we hopped over to the ‘Surfing Capital of Europe’, Peniche, Portugal, where we spent a few days at the ice-cool, super-sleek ‘Surfer’s Lodge’. The brief: to master the sport in 3 days. Not an easy task, and frankly, one at which I slightly failed, but had fun in the process ? – You can read my full review in this month’s issue of ‘Red’, and in the meantime, below are my 8 reasons why I think surfing’s a fantastic summer fitness activity if you happen to be heading off on holiday!

Cameron Diaz supposedly thanks surfing (clearly amongst other things) for her fabulously sculpted body – lean arms, perky bottom and abs of steel! After just 3 days of intense surfing, I’d discovered new muscles to feel sore. You can see why it’s considered a full body workout which happens to be incredibly good fun! You overlook the pain and minor embarrassment, and focus more on the rewarding spirit of achievement; the challenge of braving the waves, the sense of freedom and that rarefied euphoria when you’re flying on a crest of pure foam! Here are the 8 things I like about it most;

1) PADDLING: having to paddle out to every wave (over and over again) you obviously require some serious arm, shoulder and back strength. The journey to the waves is a fabulous toning routine in itself!

2) STANDING UP: in order to get up and surf a wave you must first manoeuvre into a narrow-grip push-up position from lying, which will work out the chest and triceps! The movement is then completed with a sideways-ninja-burpee type of leap, and a firmly engaged set of quads!

3) CARDIO: it’s a repetitive endurance exercise, paddling out every time, getting up on the board, retaining stability, pushing through the difficulty… the waves are so strong that you’re going to need some serious strength to keep going.

4) LEGS: pushing through the waves at first feels like a piece of cake, but doing it over and over (and depending on the wave strength) eventually causes the legs to scream out in agony! Then once you’re standing up on the board (very much in a squat position) you’ll need a pair of strong legs to hold you there, and get you back to standing. This is where you seriously target those glutes!

5) CORE STRENGTH: not only do strong legs come in handy on the board, but a strong core will also keep you upright and on the wave for longer. You really need to engage the torso to keep your body upright and also to avoid back pain.

6) BALANCE: there’s a slippery board, tidal power and waves that pitch-and-yaw at difficult and unpredictable angles; trying to navigate and control your direction will help you to develop a good sense of balance!

7) OUTDOORSY: a wonderful way to enjoy the fresh air and beautiful scenery. Perhaps even pick up a gentle tan?

8) MENTAL RELEASE: if you’re feeling slightly wired and/or city-stressed I couldn’t recommend this more. It’s a fabulous way to rid yourself of some unwanted tension and shut out the rest of the world (there’s no time to think of anything else in the event) and just let the waves (and adrenaline) take over! Physical exertion wins out over the mental ?

Happy surfing!! x

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ACTIVE ESCAPE TO ‘IL SAN PIETRO’

An increasing number of clients, friends and family seem to want to stay in shape whilst on holiday, and even to use holiday as a chance to become a little more healthy. The ‘active escape’ is a proper, growing trend in today’s health-aware world, and whilst I’m not talking about abstinent, monk-like Zen retreats, discerning travellers are after indulgence, with the optional facility to stay fit. With that in mind, I wanted to share my experience of quite simply one of the finest active destinations I’ve ever visited. At the ‘Il San Pietro‘, which is organically (and dramatically) crafted onto a cliff top, nestled on a headland between the towns of Positano and Praiano, I was utterly spoilt by the range of fitness activities on offer, from the most spectacular tennis ‘amphitheatres’ I’ve encountered, to an awe-inspiring spinning location. Click MORE for my fitness-oriented review of the place!

The review is split into 4 sections, comprising 1) the fitness activities, 2) the facilities/highlights, 3) the nutrition and 4) the service.

SECTION 1) THE FITNESS ACTIVITIES

– Tennis Court: almost carved into the mountain-side itself, their regulation-sized hard court is skirted by grass, and overlooks the ocean bay. It’s a spectacular setting for a game, and is well shaded for a good portion of the day.

– Private ocean bay: A morning swim in the fresh ocean waters works wonders for both the metabolism and immune system, as well as being fabulous cardio to kick off with.

– Boating, Kayaking & Paddleboarding: Fabulous upper-body cardio, with the paddleboarding offering the added benefit of extra balance-work and core engagement.

– Hill walks: the winding roads of Positano are so picturesque, and afford such a gorgeous view of the shore below that it’s the cardio that keeps on giving!

– Gymming: 3 treadmills, cross trainers, bikes, freeweights and resistance machines (all Technogym, all modern) with an air-conditioned environment, and a view over the bay below. Plus TRX, stretch-rack, swiss balls, Bosu and resistance bands etc.

– Yoga: A recent addition to their roster, the hotel lays on yoga classes led by the fabulous Farida Amitrano, at 09:00 as the sun is starting to creep around the corner of the bay. Both the enclosed setting and the intimate nature of the class size make it an exceptionally relaxing yet invigorating experience, and an excellent way to start the day!

– Spinning: A spin bike stands shaded under the lemon grove on lacquered decking, overlooking the organic gardens and the superyachts moored below. Pretty cool!

– Swimming Pool: Not Olympic sized, but they’ve got one, high atop the structure, overlooking everything. The swimming is better executed in the ocean!

SECTION 2) THE HOTEL FACILITIES & HIGHLIGHTS

– The Room – Every single one of their rooms has a balcony with a panoramic sea view. Nobody faces the gardens. That makes a big difference.

– The Lift – They have their own lift which goes through the earth’s crust down to the hotel’s private beach platform. Very ‘James Bond’. Alternatively, there’s a steep, all-stairs route up to the top, 3 circuits of which formed a fabulous cardio session for me one afternoon!

– The Private Beach – not so much a classic ‘beach’ as rocky platform, but bedecked with all the comforts you’d expect, including the capacity to produce sumptuous fresh fruit plates on demand. You arrive at the hotel here (it’s a pier), you sunbathe here, you dive into the crystal-clear ocean from here… it serves many purposes!

– The Private Boat – the hotel operates a complimentary 2-hour cruise every day, which includes a trip along the Amalfi coast, a dip in the ocean and a beautiful glass of Sangria.

– Expansive breakfast – For the health-freak, they offer pretty much every nut and seed you can think of along with the likes of egg white omelettes etc. For the morning indulgence, there are home-made freshly-baked cake & pastry selections to die for!

– The Terrace – nearly 100m above the sea, and overlooking the entire ocean below, there’s a 270-degree wrap-around panoramic centrepiece terrace. It’s the place for one of the exquisite peach Bellinis, for which they’re known!

– The Spa – offering up 22 treatments to de-stress, detox and dissolve post exercise! All products are supplied by hyper-luxe beauty brand, La Prairie. Ahh!

– ‘Zass’ restaurant – serving up options of ‘fresh catch of the day’, with Michelin starred interpretation and innovation, complemented by organic produce from the veggie garden)

SECTION 3) THE NUTRITION:

– The Organic Garden; Occupying the many-tiered ledges of the mountain slope, the hotel’s own vegetable gardens enjoy the freshness of the sea-breeze, and the nurture of the coastal sun. There’s quite a range of produce, it’s all organic and it all goes into the hotel’s own cooking, every day. Unbeatable for its freshness and local sourcing!

– The Freshness: their Michelin-starred, respected chef Alois Vanlangenaeker, gets access to freshest and finest catches of the local hauls. You can even take cooking classes with him!

– Fussiness?: They accommodate bespoke dietary requests, anywhere, any time. If something doesn’t work for you, they’re only too happy to make it work some other way.

SECTION 4) THE SERVICE:

In a word, immaculate; it is at all times respectful, attentive, and supremely subtle. It’s what lifts this destination from just a ‘fine hotel’ to a prodigious one. Endowed with reassuring smiles and a fabulously humble manner, almost every member of staff feels as if they’re part of a family, helping you to believe you’ve walked into their family house during your stay. It is a very comfortable, perfectly judged service ethic, and just enables you to make the very most of your every moment. Il San Pietro gives an absolute masterclass in world-class service.

I hope that gives a feel for the place. It’s not cheap, and whilst it’s costly, it is not expensive. By that, I mean that you’re not being ripped off, because if you use the fullness of their many facilities, you get a remarkable amount of value for your money, and any one day of unwinding here feels like 3 days anywhere else. A truly fabulous active escape!

FYI, the Hotel’s own info-video on YouTube gives a good feel…

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I WAS WEARING: (more detail in forthcoming posts)

Shoes: Under Armour UA Speedform XC Trail Running Shoes, HERE
Sports Top: Lorna Jane aphrodite tank, similar HERE

Yoga Wear:
Activ88 Floral Print Capris from Fat Face, HERE
Activ88 Abstract Floral Trim Vest from Fat Face, HERE

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RUN SMARTER !!!

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RUN SMARTER !!!

I was recently invited by my friends at Asics to their flagship Oxford Street store to undergo a full body analysis in their running lab. Presiding over the shop floor in a glass fronted mezzanine gallery, they clearly take this seriously given that the investment in the mechanised kit alone is a 6-figure sum, not to mention the expertise needed to operate it and interpret the output. That task fell to Andrew Tew, a professional Sports Scientist who operates this facility full time to help people get the best out of their bodies during physical activity. At £200, it’s a costly up-front investment, but in light of what it involves and what you get out of it, I think that price tag is not expensive. Click MORE below to see my full write-up of what you learn about your body…

Everyone’s run is different, as is their body (bone structure, musculature, joint strength), so asking for a ‘textbook’ run is maybe a bit unreasonable. However there are some lazy, uneducated habits within most people’s run movements (guilty!) that are unnecessary – they waste energy and could lead to injury. By empirical discovery, you can start working on them.

For total beginners, established gym-rats and Olympians alike, this process of data gathering strips away years of guesswork and ego, and leaves you with a core level of knowledge based on 23 pages of data and personal stats, from which to build. It’s absolutely not just for super-elite athletes, but reveals practical information about how YOU, specifically, should exercise in the most effective and sustainable way. A relatively small investment in this knowledge now can save years of pain further down the line. It’s just another downpayment into your body’s health pension! Indeed, just the ‘anaerobic threshold test’ at those cycle shops who offer it will cost £160. This includes far more, over a 2.5 hour window, for practically the same cost.

For someone about to undertake thousands of miles of marathon training, this is an essential ‘form analysis’. As humans, we’re never taught how to run, but we’d certainly be taught how to play tennis, or golf. Typically a runner’s performance is measured on two axes – speed and distance. At Asics the ‘Running Ability Measurement’ use a total of six factors to calculate how you can optimise your run, and reduce associated injuries. Here’s how it looks;

THE ASSESSMENT:

1. MEASURING FOOT SHAPE
Using a INFOOT 3D foot scanner it calculates 7 dimensions (such as the length & circumference of the foot, arch height, heel height, heel angle) before making a comparison by age and sex. The reason behind mapping the foot is that it’s the platform off which your running is based, and this gives an idea of its physiological strengths & weaknesses before you even start to run. In combination with the following data points, it gives them a far deeper understanding of your running anatomy.

2. MEASURING LEG ALIGNMENT
Checking leg alignment can determine the range of motion in your leg joints. Substantial differences in these dimensions can cause unstable horizontal alignment, which is to be avoided, generally. Once again this maps the physiological contours along the leg.

3. CHECKING ANKLE FLEXIBILITY
Lateral and vertical flexibility in the ankle joints, charted and measured.

4. MEASURING BODY COMPOSITION
Asics use a bio-electrical impedance analysis to calculate what percentage or the body is made up of muscle, fat and bone. The machine is far more advanced than anything you might have seen at your local gym. It measures body fat percentage by sending minute electrical currents (with a more diverse frequency range) through your body. The breadth of information it yields is quite impressive (think weight, fat%, fat mass, muscle mass, BMI, Bone mass, visceral fat evaluation, physique ratings, fat ratings, muscle mass ratings…)

5. MEASURING MUSCULAR STRENGTH & BALANCE
The test uses an isokinetic training device which measures how much strength you can exert against a lever moving at a constant speed. They test this because running can exert a load of as much as two to three times your bodyweight on a single leg as it comes into contact with the ground! Therefore an awareness of your degree of muscular strength is crucial to see how you hold up in the run! They also check for right-left balance, as well as the ratio of knee flexion/extension.

6. VIDEO GAIT ANALYSIS
Having a pair of objective, very knowledgeable eyes, a live, multi-angle video recording, and respirometer evaluating your running form is a real treat! By determining your foot landing position, leg movement & lower back position, vertical motion etc, Asics can form a constructive critique of your style to skill you with the tools to improve your run. There’s also a measurement of endurance, by testing your respiratory metabolism, which allows continuous recording of data without the person having to perform all-out sprints.

THE LEARNING:

You take away a 23-page customised report, written by Andrew, filled with a tailored analysis covering all of the above. The qualitative report is what helps you to interpret the measurements, and to begin to translate what you’ve seen on the screens and charts. They also include a reference textbook on ‘Running Science’ to help understand the logic behind some of the suggestions. Everyone’s results will yield something different, so I won’t run into what mine showed – needless to say, I’ll be making some tweaks!

I’d like to thank Asics & Andrew for the incredibly insightful day; I’ve walked away having gained a lot of practical knowledge

If you’d like to get a similar evaluation from Asics, you can book in using the following contact details:

Andrew Tew
londonoxfordst.runninglab@asics.com

+44 (0) 207 629 0154

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A LITTLE VIDEO FROM CAP FERRAT !!!

Just a little video from my recent trip to Cap Ferrat. For some of the gorgeous fitness fashion I was wearing (you might remember the posts HERE), the photographic stills just couldn’t capture the floaty weightlessness of the fabrics which feel so summery – a video was called for! This is just a brief one-minute clip which gives a far better feel for the clothes, and is set to some wonderfully blissed-out music. Hope you like it, and there are some fun posts to come from my Italian adventures soon, which I’m really excited to share

GAME, SET AND MATCHY-MATCHY !!!

As part of my recent Italian adventure, I took advantage of the breathtaking tennis court at the Il San Pietro (from my previous post HERE) to shoot some of the gorgeous, new-collection clothes from my favourite tennis fashion house, Monreal London. This post also contains my interview with the brand’s founder, Stefani Grosse, formerly senior designer at Donna Karan and Calvin Klein. I think it gives a fantastic insight into the evolution of the way we’re dressing to burn calories! Click ‘continue reading‘ for the full interview & my pictures, plus a list of what I’m wearing…

I first discovered the brand last year at The Queens Club, and fell in love with the revolutionary approach to fitness fashion; Monreal genuinely blends the clean lines of the catwalk with wearable, functional sportswear which is super-elegant both on and off the court. I’ve since featured them in my posts from Monaco, St. Tropez and London (all HERE); it remains the brand which most elegantly captures the zeitgeist of our times, where mainstream fashion and sport fashion are fusing together. Monreal’s beautiful clothes celebrate the fact that it’s OK to dress for the gym as you might for a night out – or at least, that was my perception. Here’s what their founder had to say…

1) What sparked your original interest in fashion?
I have a great passion for fashion, lifestyle and sports; my upbringing allowed me to pursue both. My father worked in the sports industry, and my mother in the fashion industry. Combining these two worlds into one seemed very natural and the obvious thing to do, which is how Monreal came to life in 2012!

2) How would you describe your own style in and outside the gym?
My style is very much the same whether I go to the gym or attend private matters; that is the beauty of the Monreal London collection being versatile and able to wear for any occasion.
Also, the American influence is growing ever-stronger, and the lines between active wear and day wear continue to blur. Active wear leggings are worn with jumpers and high heels throughout the day to almost every occasion. The new active wear fashion is comfortable and sexy and also has a much higher degree in quality, fashion and style. This makes it suitable for most occasions in our busy lives. Constant changing of clothes is no longer appropriate, or indeed needed; the goal is to feel comfortable and well-dressed at the same time.

3) You had a fantastic career steering some of the most iconic and prominent brands in fashion. What made you want to launch your own label?
I really felt that there was a gap in the luxury sports apparel market, for a sportswear brand to create beautiful garments for sporty, fashion-forward-thinking women. It’s a really exciting time to have started my own brand, and to be able to make a difference in the sportswear industry!
From a fashion, style-conscious perspective I was never fond of the clothes I played tennis in. Convinced that I could create something that is as functional as it is flattering and sexy I founded Monreal. The collection was snapped up by Harrods and Matches which I am really happy about!

4) How have your previous creative directorships influenced your current design aesthetic?
Jil Sander was my first big hero in the fashion industry; I just love the minimal stripped back yet functional design. She has definitely influenced my designs in terms of quality, technology and functionality.

5) Similarly, how does your cultural heritage influence the Monreal look?
Well probably my German sense for efficiency, durability and functionality. My schooling, along with having spent 11 years in New York during very formative years, have been an even stronger influence on my style in general. Sporty, clean, relaxed and comfortable, healthy and sexy!

6) Your brand is fronting the newly-launched Net-A-Sporter campaign. Why do you think consumers want luxury sportswear these days?
Sport is an important aspect in most people’s lives and there is no reason why it should be treated differently to formal wear or evening wear. Fitness wear is becoming more fashionable, because women who often pay a lot of attention to their appearance and properly invest in their fashion, absolutely want to look great no matter what they do. Gyms, sports clubs and country clubs are also a social platform, where people meet, play sport and generally spend quite a lot of time with each other – much as they would in restaurants, bars and cafés.

7) How do you create a luxury brand from scratch; does it need heritage?
I think it is really important to have a clear vision to create something innovative and unique in the saturated fashion market. For Monreal London it was more about reinventing heritage and creating a new fashion sense in sportswear.

8) What’s your ethic around performance materials, and what fabrics go into the Monreal signature dress?
In the design process we look at every aspect of the garment to ensure that each design element is considered, has a purpose and can be worn while playing sports.
Material development plays an important role in the manufacturing process; using functional, high-tech performance fabrics from Italy, with plenty of stretch and a UV 50+ filter, the collection is both supportive and feminine, with built-in sports bras with removable cups for a beautiful silhouette.

9) Where are your clothes made and does that impact upon the quality?
We pay a lot of attention to the quality of our garments and always look at ways to innovate fabrication, to feel more modern and interesting. All of Monreal London’s garments are made in Europe, predominantly in Portugal where there are many factories specialising in active wear, with the required expertise to execute fashionable details at the same time.

10) Are there a lot of changes from the initial sketch to the finished product. Does the vision change as you execute, or is it born fully formed?
No, normally it goes straight from sketch to product sample with maybe one or two minor changes along the way. My experience has taught me to envision the outcome of a garment at concept stage.

11) Do you take inspiration from any catwalk designers for your collections?
Yes. I take inspiration from designers who take their inspiration from the sports industry, creating versatile and interesting sporty looking pieces. A great example is Céline, where you can clearly see the sportswear influence.

12) You use a lot of neon accents to punctuate your block whites. Is that a colour minefield, and how do you settle on them?
We don’t always use neon colours, but lively accented colours in general do play an important role in the active wear industry, reflecting freshness, newness and a sense of movement.

13) What are the 5 words that beat capture Monreal‘s essence?
– Performance
– Luxury
– Lifestyle
– Innovation
– Functional

14) Who is the Monreal woman?
Monreal caters to women who care as much about style as they do about scoring. Our core customers share their sense of style, confidence and personality. They all have busy lifestyles and are interested in current issues – sports, cultural as well as financial and political, and of course, fashion! This group of girlfriends tend to be confident, style-conscious and have a big-city mind-set. They also appreciate exceptional quality and value in every element of their lives, while maintaining a healthy lifestyle!
We feel that our customer is aware of trends and changes in fashion/sportswear industry and were happy to find a brand like Monreal, which can be worn both on and off court.

15) What was your inspiration for the latest collection? Is the look and feel seasonally based or does it remain consistent throughout?
For Monreal London’s 2015 Pre-Spring collection, inspiration was taken from Gerhard Richter’s vivid and abstract paintings as well as the movie Rush, directed by Ron Howard. These sources of inspiration resulted in a dynamic collection, which gets you in the mood to work out and get in shape! The inspiration for each collection is seasonally based but there is definitely a certain signature which we build upon, season after season.
Monreal creates a selection of core products which reappear every season; it is important in the sense of always prioritising good fabrics and design, to always address ‘iconic’ styles and re-visit classic pieces. These core products never stop us moving forward or playing with fashion; change is after all the nature of fashion, and as much as we love ‘core products’or essentials, we get super excited about new ideas, new proportions, new fabric developments and colour ways.

16) For Monreal, when you design a collection: Is it tennis influencing fashion or is it fashion governing tennis? Which comes first in the creative process?
Functionality, in active wear comes first. This is a given for me, but it’s not the first thing that I want people to see and talk about. All the garments I design have to make sense in terms of functionality, and in relation to performance wear. I absolutely create anything that hinders performance or makes you look ‘frilly and silly’ and therefore ‘unsporty’.

17) As an accomplished tennis player yourself, how have your experiences borne out in the clothes you’ve designed?
It is crucial to design clothes you can actually play your sports in; therefore I test out all of our clothes prior to producing them!

I WAS WEARING:

JACKET: Monreal Hooded Stretch Jersey Jacket
DRESS: Monreal Stretch Jersey Mini Dress
SHORTS: Monreal Metallic Stretch Jersey Shorts
SHOES: Asics Gel Solution Lyte 2 Tennis Shoes
SUNGLASSES: Ray Ban Wayfarer D

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VEVIE LA REVOLUTION !!!

THE BENEFITS OF MEDITATION !!!

This post focuses on my 5 key benefits of meditation. I don’t practise it with the mechanical regularity I’d like, but when the opportunity arises (like on this private little outcrop high atop the Caesar Augustus in Capri), it’s a joyous delight. Some may read this and instantly think ‘oh, that meditation spiritual malarkey, it’s not for me…‘ but you’d be depriving yourself of some exceptional medically proven benefits! Read on for MORE, and to discover my latest fabulous fitness fashion ensemble from the wonderfully-affordable Onzie, straight out of care-free California!

WHY TO MEDITATE?
Things are stressful! With meditation, I used to think the target was to arrive at a stage whereby you feel as though you’ve pressed the ‘off button’ and have discovered a cloud-like existence where thoughts evaporate into the ether… That may be some people’s experience of meditation, but not for me. I have however, become more aware of my thoughts and how they drift, as I relax into the meditative state. Being aware of your thoughts is the foundation of successful Cognitive Therapy and it’s impossible to restructure thoughts if you haven’t first developed the ability to identify them.

Unlike strength training or running, you can’t psyche yourself up to say ‘come on, a bit further, one more rep, you can do it‘; with meditation one must go completely the other way, and rather than mustering everything, it relies on relinquishing everything. To do this optimally takes significant practise, but for the busy London office worker, even a 10-minute break may feel more pressurised and stressful than it should. So give it time (no pun intended) start off small and work yourself up towards more significant bouts of meditation. It has long since bought more calm and mindfulness to my days, and hopefully can do the same for you too!

MY ‘TOP 5 BENEFITS’:

1) Physiological Impacts:
The process of deep relaxation promotes a host of beneficial chemical and neural processes in the body, including a slower heart rate, a shallower respiratory rate, reduced blood lactate, less muscular tension, more efficient gas exchange in the lungs, lower cortisol and adrenal levels… to name but a few. With regular practise, this can all contribute to a stouter immune system, higher energy levels, and a stronger body.

2) Lower blood pressure:
In Britain, where 5% of the population is living with Coronary Heart Disease (and 10% of those will sadly lose the battle each year), every little helps when it comes to managing the causes. Harvard Medical School has published countless articles citing meditation as an excellent way to help reduce blood pressure, and it is the British Heart Foundation themselves who remind us that ‘over a quarter of adults in the UK have high blood pressure and half of them are not receiving treatment for the condition’. Meditation certainly shouldn’t increase the chances of an adverse outcome.

3) Mental Benefits:
By entering the relaxed state on a regular basis, the brain becomes accustomed to producing more of the neurotransmitter ‘serotonin’ and stimulating less ‘fight-or-flight’ cortisol, the latter of which has been shown to impair cognitive performance, suppress thyroid function, trigger blood sugar imbalances, reduce bone density, trigger higher blood pressure, lower immune levels and inflammatory responses in the body, slow wound healing and even increase abdominal fat retention! With meditation, you’re basically relaxing away your stress!

4) Immune System Boost:
In 2003, the American Psychosomatic Society published research by R. J. Davidson PhD which scientifically investigated the immune benefits of meditation for the first time. That research credibly demonstrated that those who meditated for the 8 week period after their influenza vaccine showed a material outperformance of those control subjects who did not, both from an antibody-production and neural-activity perspective. You can read the paper HERE (though be warned, it gets pretty technical!). Similarly, Dr Herbert Benson, associate professor of medicine at Harvard Medical School, notes in his research that “After two months, their bodies began to change: the genes that help fight inflammation, kill diseased cells and protect the body from cancer all began to switch on”

5) The Less Demonstrable…
For me, some of the greatest benefits of meditation are hard to define, but are related to a better understanding of one’s self, a certain tranquility and awareness level that’s proven elusive before, and a generally improved enjoyment of life. Some take away a spiritual comfort, and indeed meditation forms a considerable part of the wonderfully enlightened Buddhist religion, where taking control of one’s state of mind (‘mindfulness’) is considered to be core.

HOW TO MEDITATE:

That’s not for me to instruct upon, and it can be quite a personally-coloured experience. So I’ll turn you over to my favourite meditation resource!

WEARING:

A big thanks to ACTIVE in STYLE for the gorgeous outfit! They helped draw my attention to Onzie, whos worry-free and fun-looking yoga clothing just felt so free and liberating for exactly the purpose of this post. The colours blended in beautifully with the environs of the breathtaking Caesar Augustus‘s winding paths along the cliff edge, where all the photos were shot. Ahhh.

Pants: MAJESTIC LONG LEGGING by Onzie
Top (similar here): ELASTIC BACK TANK by Onzie

SOME THOUGHTS ON LONDON’S BEST…

I was recently interviewed by the fabulous London lifestyle magazine, Indigo Memoirs about a wide range of fitness-related matters, from my key workouts to my favourite gyms in and around London. It’s a focussed little interview, but I thought it might be a bit of help for anyone feeling overwhelmed by the sprawling choice of fitness systems, and for Londoners who may be looking for new and exciting fitness spots in London! (Fear not, non-Londoners, more Italian tales coming soon…). Click MORE to get my top insights into London’s fitness landscape

1. What is the best work out in London- a must try for anyone savvy to experience the fitness lifestyle scene in London?

– Barry’s Bootcamp, originally an American franchise, is a relatively recent additional to London’s fitness scene, and for my money, is exceptional. The classes combine bouts of high intensity interval training on a very high-end treadmill, with strength training on the floor. Jumping between the two (strength and HIIT) is gruelling, metabolism-raising, and ensures that you leave the class soaking wet. Afterwards there’s a really social little ‘fuel bar’ where you can mingle and take in some tasty protein concoctions whilst recovering.

– TriYoga is an oldie but very much a goodie, to my mind! It’s located in Primrose Hill, and is for the relaxed, trendy folk of North West London. After any manner of yoga class (expertly taught) you can unwind in their restaurant over an organic healthy salad or grab a juice and power walk to the top of Primrose hill to enjoy the beautiful views of London.

– Also, the BMF classes (British Military Fitness) located on Hampstead Heath or indeed any of the Royal Parks in London, are a wonderful way to meet people and discover different parts of the city, whilst toasting calories and toning up!

2. Which place in London provides the nicest environment for people to work out in?

To me, a ‘nice workout environment’ should be ultra clean, modern, have choice, space and availability, as well as ‘top Spa’-like facilities. The rest is detail.

– Equinox would be one of these for me; it’s another American franchise and a recent addition To London as well. Situated on high street Kensington, it’s gorgeous inside, is very well invested such that it has all the latest equipment, and perhaps best of all, is utterly flooded with natural daylight, which is surely unique amongst London gyms.

– KX is one of the most aspirational, upmarket places to work out, ‘darling’. It’s also fabulously spa-like and exceptionally glamourous. The prices are unjustifiably exorbitant, which ensures an elite clientele; a clientele who demand the best of everything, whatever they do. KX delivers exactly this.

3. What do you think is the most social fitness place in London – where Londoners can meet other Londoners and get motivated to live, train and eat better?

– BMF is outdoorsy and super social, as well as being located all around London.

– CrossFit hasn’t been in the UK for that long but people seem to either liove it or hate it.

– Then there’s Barry’s, Barrecore, Heartcore, Pilates, Yogalates, etc etc.

– The bottom line is that there are any number of systems in London’s sprawling fitness landscape, all of which profess their own unique social vibe, none of which have proven exclusive and unwelcoming in my experience (and I’ve tried pretty much all of them in the course of blogging!).

– The real place for motivation in London is your palm; Instagram has it all!

4. If there is one word that defines fitness in 2014- which word would it be?

It’s difficult to concentrate an entire ethos into a single word, but my best attempt for 2014 would be ATHLETIC. London (and indeed the world outside) is becoming ever more health-conscious, through better education and more inspiration (think Olympics, Commonwealth Games etc). People are inspired by athletes, and want to be athletically fit themselves. Gone are the days of just wanting to be thin; in 2014, memes such as ‘Strong is the new skinny’ are total cliches, which is testament to how well-understood that sentiment is, and how ‘lifting weights’ is shedding the ‘bodybuilder’ stigma. Also, fitness and fashion continue to converge, and people want to buy into the healthy fitness world all the time!

5. Where should people go for a pre workout and re fuel post healthy snack workout in London?

You can never go wrong with a heathy home cooked meal including ‘good’ fats, lean protein, complex carbs etc after a workout. I recently visited Marylebones “Roots and Bulbs” and ennjoyed a delicious raw juice and protein shake! Whole foods is a little (well, not so little) paradise for the health conscious too!

6. What are the Fitness fads in London people should avoid?

I’d say any fad-diets, beware!! They all have one thing in common; they will always be unsustainable and give unrealistic goals. FitnessOnToast.com focusses on pursuing long term, sustainable healthy lifestyle choices which should stand us all in better stead through our existence.

7. What recent healthy lifestyle innovations do you think will make London a better place?

The Olympic Park of course is a fantastic venue. Furthermore, Councils are increasingly constructing more outdoor gyms within their park space, which is fabulously convenient.

Cycle routes are being extended to encourage more cycling and to make London a safer place to ride, and obviously the advent of the ‘Boris Bike‘ was a big boost to this too!

8. Apart from your blog, where else can people get the best source of fitness inspiration in London?

It’s pretty hard to avoid really. There are gym chains on every corner, pictures of beautiful people on every billboard, phones in every pocket preloaded with ‘fitspo’ software like Twitter, Instagram, Pinterest etc… These days, you have to try pretty hard to switch off from all fitness inspiration in London

9. Pick one life-changing moment or situation in your life that has made you more driven, determined and pro-active about your attitude to food, fitness and life.

My journey has not been a drastic one. Growing up Southern Swedish countryside, we had our own vegetable garden. I would plant my own potatoes, watch them grow and finally pull them out of the ground to see them land on my plate. I also used to ride horses and participate in literally any sport I came across. It was only when I went to university where I drank too much alcohol, ate poor food, and sacrificed sleep that I saw my body and mind deteriorate. I gained weight, felt lethargic and was uninspired; that’s when it dawned on me how much I valued a balanced, active life. I still favour organic foods and love to be active. Health is a lifestyle and itcan be an easy and enjoyable one. FitnessOnToast is literally devoted to precisely that.

10. What is your opinion on global fitness fashion brands like Lululemon and Sweaty Betty getting directly involved with fitness experiences?

I’ve worked with both Sweaty Betty and LuluLemon in the course of blogging. I love that they make the practise of yoga freely available to their communities, and are willing to put their clothes to the ultimate tests right in their shop-space. It’s to be encouraged in my view, because incrementally, it just gets people more involved in an active, healthy lifestyle. Not enough brands follow that route, to my mind.

11. Which fitness product can’t you live without

An exceptional pair of trainers! Catering to your unique feet isn’t a luxury reserved for athletes; it’s an obligation which will see your skeleton well into old age. I suggest everyone undergo a scientific run assessment (I recently visited Asics on Oxford Street for mine – see my blog post entitled ‘Run Smarter‘)! Wearing the right shoes is often tragically underestimated, and these days, the shoes all look so wonderfully appealing too

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ACTIVE ESCAPE – CAESAR AUGUSTUS !!!

You might have spied that my two previous posts were photographed at the jewel in Capri’s majestic crown, the Hotel Caesar Augustus. Following on from the Active Escape piece I wrote about Positano, I felt that this dream-of-a-destination deserved its own round-up, since it represents the perfect embodiment of a ‘healthy getaway’, and has a very distinct feel from the fantastic Il San Pietro; this is an island hotel, a tranquil haven of an escape, a retreat, a sanctuary, and altogether exceptional. Read MORE for my thoughts on how you can stay active and explore this magical place at the same time, along with a collection of lovely photos ?

Following the established format, this post will be split into 4 sections, comprising 1) the fitness activities, 2) the facilities/highlights, 3) the nutrition and 4) the service.

1) THE FITNESS ACTIVITIES
– Swim – the only infinity pool on the island, with one of the most restorative views you’ll find in the country! 27m of two-tiered pool located 400m above sea level, right by the cliff edge, and glistening with a topaz blue that echoes the sea and sky beyond it,. My photos don’t quite do it justice, nor could they ever; it is a masterpiece!

– Mountain Hikes: ‘Monte Solaro’ is is just a stone’s throw from the hotel, is eminently hikeable, and its peak stands about 600m above the sea, giving some impossibly breathtaking views of the Gulf of Naples. For the lazy, there’s a picturesque chairlift up to the top too, but that’s not really in the spirit of an active escape! When you get there, the summit is adorned with a matching statue of Emperor Augustus (who first landed on Capri millennia ago) to complement the hotel’s own statue of its titular patron (photo courtesy of Capri Tourism Office).

– Gym – spectacularly located on the hillside, overlooking the gardens and ocean, the gym is modestly sized, but well equipped with current-generation Technogym machines and dumbbells, but most importantly, is outdoors. There’s a rare pleasure to working out in what feels like a private gym, the gentle ocean breeze providing natural cooling, faced with a stunning view of the Gulf of Naples and Vesuvius!

– Beach – being 300m above the sea, there are no immediately accessible beaches, but a 10 minute shuttle ride down to the port in the Hotel’s gratis shuttle service will see you arrive at one of the island’s sand traps! The tourism office has the best hints, HERE!

– Island walks – there are some phenomenally pretty routes through the main town of Capri. There is a funicular up from the port to the top of the main square, but I walked the gorgeous, winding road of Via Marina Grande Piazetta. Thereafter the Bond Street of Capri is located along Via Le Botteghe and Via Camerelle, which apart from being quite an aspirational little wander, is also stunningly bedecked with bougainvillea, everywhere! A little further along is the route to the gorgeous Augustus Gardens in Via Krupp, with a mesmerising view over the Faraglioni (Capri’s more glamorous answer to our Old Harry Rocks!)

– The Phoenician Steps – The hotel lies within meters of a natural stair master, known as the Phoenician Steps: 900 steps carved out of the rocks by the Ancient Greeks and which, until the early 20th century, were the only way to reach Anacapri from Marina Grande. A testing descent allows you to enjoy the stunning views, after which you cool off at the Bagni di Tiberio beach, and swim amongst the ruins of Emperor Tiberius’ villa!

2) THE FACILITIES / HIGHLIGHTS
– Spa – located in the ‘Wellness’ zone, the Maison Orlane spa lays on world class treatments, and there’s a pretty unique steam bath attached too! The Wellness zone also houses the gym, as featured above.

– The dramatic Infinity Pool, as mentioned in section 1.
– Panoramic Terrace – a stunning and vast centrepiece, which seems to span 270 degrees (super-panoramic!), where they host live concerts through the season.

– Weekend Yoga – Every weekend, the hotel’s gorgeous gardens provide the inspirational venue for a series of Yoga lessons designed to help their guests control their breathing and channel energy. The lessons cost nothing, but prove valuably invigorating.
– Private cove – I chose to meditate here by virtue of the stunning view from a little hideaway nestled into the mountain, but you can also book it for a private little dinner with a custom, healthy menu!

– Restaurant La Terrazza di Lucullo was reviewed in my previous post HERE and stacks up according to Conde Nast Traveller as one of the top 5 island restaurants in the world!

3) THE NUTRITION
– The Kitchen Garden, so called for its affinity between the Chefs and the produce, also featured in my previous post. Below are some of the pictures of their wonderful ingredients, before they hit the plate.

4) THE SERVICE / ROOMS
Almost uniquely, the Caesar Augustus blends the reassurance of a big-hotel group’s ‘ever-present service’, with the charming intrigue of a small family-run hotel; that is an incredibly rare combination. The staff are full of charisma, but always stay on the professional side of charismatic. The rooms are simultaneously modern and classic, with local natural toiletries, Caprese linen sheets and a generous minibar policy that allows you to stay very well hydrated at all times. In other words, you’re fabulously looked after amongst incredibly comfortable hospitality. But it is their stunning balcony views that redefine any understanding of tranquility. A fresh healthy breakfast, taken early, overlooking the Sorrentine Peninsula as the sun emerges to full glory, gulls soaring in the gentle thermals… that is an inexpressible experience! The photos below try to capture the variety and scale of the views (along with some of the hotel’s personal touches), but it’s so hard to convey! After you visit, you’ll get it

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MY TOP 5 REASONS TO SQUAT !!!

This post is all about the benefits of one of the most fundamental and primal moves our skeletons are capable of performing; the humble, time-honoured squat. Few exercises compare for their ability to employ so many muscles simultaneously, and few yield such a wealth of physiological benefits. This post details my top 5 reasons to squat! Click MORE to read on…

In my previous post (Find your Legs, here) I discuss the many benefits of training legs in general. In this post, I focus down a little bit, to discuss my top 5 benefits of squatting. It’s a totally gravity-defying, glute-targeting hero exercise, which, aside from delivering aesthetic results, simulate a functional movement which will help with everyday motions well into old age… as well as developing overall fitness, strength and performance. A full-depth squat is a sign of good mobility and strength, and whether or not we realise it, we perform a variation on this exercise every day – sitting on a chair, climbing out of a car, lifting boxes, pulling out weeds from the garden, visiting the bathroom (ahem)… So start light and have someone qualified evaluate your technique (to safeguard your back / knees); there are multiple components to a squat, so my advice would be to absolutely nail the technique first then gradually increase the weight.

Here are my top 5 benefits as to why you should squat!

1) FULL BODY WORKOUT: Squats, performed correctly, activate the largest muscle groups in the body (i.e. the quads, glutes and hamstrings) but also engage a good deal of stabilising muscles too (e.g. transverse abdominus, adductors, gastrocnemius, erector spinae). Training the legs in this fashion, using compound exercises, encourages the release of natural testosterone and other growth hormones, promoting overall strength and mass throughout your whole body, not just the legs.

2) BOOST METABOLISM: Being that they target larger muscle groups, that in turn boosts the operating metabolic rate, encouraging a recovery which consumes more calories; the legs might therefore burn their most calories whilst you’re at rest! Each incremental pound of muscle is generally received to burn an extra 50 calories per day, and whilst I recognise the range of opinion around exactly what that number might be, I do believe that more compound exercise will generally result in a higher basal metabolic rate.

3) CORE REINFORCEMENT: That muscular girdle we all wear around our midsection absorbs so much of our daily flak. The more conditioned we keep these muscles (abdominals, obliques, glutes & spinal fibres), the better we’ll feel. Gone are the days of 30-minute crunches, which strengthen the abs, but nothing else; squats (with correct form) are a fantastic way to engage the whole core, to maintain an upright posture and prevent injury.

4) PERFORMANCE UPLIFT: Squats can help improve performance across a range of sports, as they encourage a more fully conditioned musculoskeletal system. They can help to hone the twitch reflex (as they stimulate our Type IIa fast twitch fibres), facilitate a faster run, a more explosive jump height, and enhanced balance and agility. They tend to be a core part of most athlete’s training regimes.

5. LOWERS INJURY RISK: To perform a full squat calls for strong flexibility at the ankles, knees and hips. It encourages better spine mobility, more robust shoulder stability, and is a fantastic way to improve and strengthen the ligaments. They just happen to be the perfect countermeasure to weak stabiliser muscles, the scourge of most sport practitioners!

The images above show just a few different squat variations; I’ve always believed that it’s good to keep the body guessing, so the addition of more alternatives to the regime stimulates better muscle-adaptation and growth. There are so many different variations to explore – eccentric squats, single-leg squats, barbell squats, overhead squats… all of which can help with sport-specific performance.

HOW TO SQUAT?
1. Sit down and back, as though you’re sitting down onto a chair. Ensure to squat until your thighs are parallel to the floor. Deeper squats are fabulous at really exhausting the lower body, but are not recommended for those with weak knees!
2. Keep the weight on the heels and try not to extend the knees beyond your toes.
3. Keep you abs tight, roll your shoulders back and stand tall, maintaining a straight back.
5. Exhale with exertion.
6. Keep a soft bend in the knees when you push up. This will keep the work in your legs and not your knee joints.

DON’T FORGET TO STRETCH!
If some of your muscles are tight, it can indeed limit your technique and range of motion. For example make sure to stretch the Piriformis, hip flexors and, if possible, execute a full body stretch as after all you are working pretty much all the significant muscles in your body!

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JUST 3 DAYS LEFT TO VOTE !!!

Just a quick post today: I was recently nominated for the Cosmopolitan Blog Awards and voting closes on 29th August – in just 3 days time! I’m up against some excellent and quite inspiring bloggers which means it’ll be a super close race! Every single vote counts at this stage: I’d really appreciate it if you could spare 2 minutes to vote for FitnessOnToast HERE:

http://www.cosmopolitan.co.uk/entertainment/news/a27807/cosmo-blog-awards-2014-shortlist/

The ‘Lifestyle Blog’ category in which I’m nominated is step 6 of 15, and you do have to vote all the way through to the 15th step to click the required ‘SUBMIT’ button – but don’t worry, it’s quick and you get to browse a treasure chest of fabulous blogs for your ‘favourites’ folder ?

As ever, I really do appreciate your support, as well as every like and every comment. Thank you